586 CrossFit Asylum – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

Bike 1 minute

10 red bar OH squats

Bear crawl 50ft

High kicks 50ft

Skill Work

Please complete each time the coach has you lift. Doing it ONE time, serves 0 purpose. This is considered a warm up as well as a chance for you to work on technique. Lifting one time during this will not help your snatch Love you, now make your snatch better!

1. Snatch DL as a group on the coach’s “go”

2. Snatch high pull as a group on the coach’s “go

3. Hip pocket snatch

4. Roll it all together and squat snatch

Snatch Complex

1 Power Snatch

1 Squat Snatch

2 OH SquatsYou have 20 minutes to work up to your heaviest set

Metcon (Time)

8 minute time cap!! Yikes!

Run 400

40 thrusters 65/45

20 burpees

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